Triggers & Cravings
A situation, person, or feeling that makes you want to use substances.
What is a trigger?
Riding out a craving like a wave until it passes.
What is urge surfing?
A peer in recovery who provides guidance and accountability, commonly used in 12-step programs.
Who is a sponsor?
Unhelpful or distorted patterns of thought that increase risk of relapse.
What are thinking traps?
Getting 7–9 hours nightly to help mood, memory, and impulse control.
What is sleep?
True or false - triggers can be completely avoided forever
False - triggers can't be avoided forever, but they can be managed
A quick sensory activity like naming five things you see to bring focus to the present.
What is grounding?
Gatherings like AA or SMART Recovery where people in recovery share experiences and support each other.
What are peer support meetings?
Seeing things as completely good or bad with no middle ground.
What is all-or-nothing thinking?
Physical activity (like walking, running, or yoga) that lowers stress and boosts mood.
What is exercise?
Deep breathing, calling support, or grounding yourself.
What is a healthy way to cope with cravings?
A simple phrase such as “I can get through this” or “I’ve done hard things before.”
What is positive self-talk?
A licensed professional who provides therapy for substance use and related issues.
Who is a counselor?
Imagining the worst possible outcome — for example, “If I slip once, my recovery is ruined.”
What is an example of catastrophizing?
A brief practice such as mindful breathing or guided meditation used to reduce stress.
What is meditation?
People, places, objects, or events related to past use.
What are external triggers?
The acronym HALT that reminds us to check in with ourselves
Hungry, angry, lonely, tired
The short action someone takes when urges begin — for example, “I’ll call a friend or sponsor now.”
What is reaching out for help?
The skill of asking “What’s the evidence?” or “Is there another way to see this?”
What is one way to challenge a negative thought?
Planned activities you do to recharge (examples: reading, bath, time with friends).
What is self-care?
Feelings like stress, boredom, or anger.
What are internal triggers?
A healthy action plan for strong emotions, such as journaling, walking, or calling someone.
What is using a coping strategy?
A prepared list of names and phone numbers to contact during high-risk moments.
What is a support contact list?
A statement like “I am strong enough to handle this” or “I can stay sober today.”
What is a positive affirmation?
Keeping a consistent wake/meal/work schedule to reduce boredom and decision fatigue.
What is a routine?